The Knee Strengthening Exercise You Can Do At Work

Like many of you I am in the office for a large portion of the day and depending on my day I may not get much exercise in. But if we want to avoid re-injuring our knees it’s very important to be keep exercising and strengthening our knees. Here is my favourite knee strengthening exercise you can do while working and help avoid re-tearing your ACL.

What is the most important muscle to exercise so that you protect your knee?

The most important muscle that you must exercise to protect your ACL and knee is your hamstring. The hamstring and ACL work together to prevent the bottom of your leg moving forward beyond your knee. That explanation was very simplified but essentially if your hamstring is strong than your ACL does not have to work as hard.

Knee Strengthening Exercise - Focus On Hamstrings

Knee Strengthening Exercises Should Focus On Hamstrings

After an ACL surgery you will notice the biggest decrease in strength in your Hamstring. Your quadriceps will also decrease in strength but not as significantly as your hamstring. For this reason you will find a lot of the ACL surgery recovery exercise routines focus heavily on hamstring exercises.

The problem for many of us is not whether or not we know if we should be strengthening our hamstring it is how do we find time to exercise. Well the exercise below is a great way to add a little bit of ACL rehab and preventive exercises into your daily work routine.

How To Exercise and Strengthen Your Knee While At Work – Chair Hamstring Curls

This exercise is great, it can strengthen your hamstring and decrease the chance you tear your ACL. It is especially effective if you are still recovering from ACL surgery and have weaker hamstrings than normal.

Basically while sitting in a computer chair with wheels you should do the following 5-15 times 3 times per day.

  1. Sit in a chair with wheels
  2. Plant both feet on the ground
  3. Push away (like you would if you were going to stand up)
  4. Pause when you have pushed as far away as you can without your feet coming off the ground and your without standing up
  5. Pressing your heels into ground and flexing your hamstring pull yourself back towards the the desk.

This exercise will work both your hamstring and your quads and can be done discretely enough that people wont start talking about whether you’ve lost it.

If you are wanting to make this exercise easier on your knee then keep your hands on the desk to give yourself a little extra help.

To make the exercise more difficult you can lift one leg off the ground and

The Top 5 At Home Exercises
I did that helped get me walking 4 days after surgery

Click Here to see the exercises


  1. Thanks for this tip, I will definitely be doing this exercise at work over the next couple of weeks.

    I go in for surgery in 3 weeks, with the help of this site I hope to be able to come back 100%

  2. Great tip…my physio had me doing this at but I hadnt started doing this at work. I think its a great idea and will start doing this at work to help my recovery along.

    This website is amazing and I just wanted to give a big thank you to you.

  3. Especially this last one is something I came across recently, after going back to my job.

    Just about every latest nights, the pain prevented me from falling asleep because I took my medicine too late, and because lately I was advised to take the painkillers only if I feel any pain. This was not necessarily usefull if the pain came just before falling asleep, because I took the painkiller, but it would be effective in a couple of hours during which I would be awake, struggling to fall asleep. Thus, instead of 7-8 hours of sleep I would catch only 4-5 hours which would make me very tired the next morning.

    I think there are a lot of common mistakes that all the patients of the world make over and over again, only because the ones oficially having the responsability of informing them are to busy to do this to every patient.
    The OSs just tell you what to do and to do exactly what they say, they don’t have time to imagine all the possible “don’t do”s -that could eventually erase all the benefits of their good pieces of advice.

  4. hie jon,i am ninaad chaudhari and i stay in India.i am a professional cricketer and play as a fast bowler,,2 and a half yearz back, i tored my acl and meniscus,it was reconstructed using a hamstring graft and the meniscus was sutured,,after 15th mnths of strainous rehab,,my acl was lax and it tested positive for revision acl,,there was too much forward translation in the knee joint,so i went under another acl reconstruction and this time they used a patella tendon graft,,its been 8 mnths post 2nd acl reconstruction n i still feel my acl is lax and there is too much forward translation still.doctors say i test positive for an acl.. i am currently doing rehab and now took a break from rehab and doing a ayurvedic treatment n see if it helps in some way..also i am experiencing a lot of pain in the lower patellar region and the region where the hamstring graft was taken,it is very painful to squat or lunge,run..i am in deep trouble as i havent played since almost 3 yearz..i hope u can help me in someway..

  5. In short, complete rupture of acl, torn medial, torn cartilage and tears in meniscus last Sept. Whils waitiing on surgery in Jan 12 my knee jammed and i lost all muscle in thigh. they discovered in op that the acl had lodged in the knee joint. The artofibrosis was so bad in knee they decided not to do full op, so cleaned out knee and repaired meniscus. 2nd op was 1st may 12, by this time i had regained decent enough rom and some muscle back. 2nd op surgeon discovered oesteoporosis in bones whilst drilling tunnels and instaed of 2 screws in knee to hold graft i ad to get and additional 2, 1 a few inches above knee and one below to ensure graft did not move. I am now 6 weeks post op, have got 95 degree flexion and 0 straight. Doc warned me that highest screw was going to pull on muscle whilst bending and so it does, quite effectively and is hampering my rom. Will the oesteoporisis, 4 screws and lack of muscle seriously affect my rehab. I am seeing surgeon for 6 week check up tomorrow, 2 nights ago my son jumped accidentally on the back of my knee when his football team scored, i have now been limping a lot heavlier since, can this have affected anything. Does the weather affect anything??

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  1. Strong Knee Exercise « ACL Surgery Recovery says:

    [...] 16 04 2012 Have you wondered how to make your knee stronger? There are several knee strengthening exercises you can be doing before ACL surgery and after ACL surgery which will help in your [...]

  2. [...] except for as tremendously as a hamstring. For this unique reason there are actually many ACL surgical treatments recovery exercising focus predominantly on hamstring workout [...]

  3. [...] for it to exercise. Well your exercise down below is the best way to add a bit of ACL treatment and prophylactic exercises straight into your day-to-day work [...]

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